School · Food and hydration · 40 s .
Protein and recovery
How much, and when.
Guidelines suggest about 1.2–2.0 g of protein per kg per day for athletes, more than the 0.8 g/kg recommended for the general population.
Spread it out: about 0.3 g per kg in each meal or snack, every 3–5 hours, including one after hard sessions. For 70 kg, that's around 20 g each time.
After a hard run, combine it with carbohydrate: yoghurt with fruit, a sandwich, milk with cereal, eggs with toast.
Protein little and often, carbohydrate alongside.
Quick check .
How much protein do guidelines suggest for athletes?
Spread in servings of about 0.3 g/kg every 3–5 hours.